CrossFit Powerlifting Certification

Sat:
1 RM Max sumo stance Dead lift = 375#

Accessory work:
2 x 20 straight leg sumo deadlift, straight leg deadlift, and gimlets at 95#
2 x 50 good mornings with blue band

Sun:
Accessory work for shoulders and triceps:
3 x 50 tricep pull downs and face pulls with purple band
3 x 20 rear delt flys - each arm, with 5# weight

5 minutes of 3 reps of any movement, but barbell cannot touch the ground:  hang power cleans, overhead squats, push press, push jerk, front squat, back squat, behind the neck press or jerks, lunges (my shoulders were burning!)

3 x 100m sled pulls, forward pull and backward pull - last pull holding 55# sand bag in a Zercher carry

Great cert, learned a lot!  Looking forward to pulling 400# on my deadlift someday soon.

Week 3: Day 2

Skills:
Handstand walks
8 x 8 T2B / K2E

Week 3: Day 1

Metcon / de-load week

"Hotshots 19"
6 RFT
30 squats
19 power cleans (135/95#)
7 strict pull ups
400m run

time: 44:41 Rx

Anything with more than 4 rounds is horrible.  Not a good start for my first metcon in 10 days.  Hopefully the next one will go better.

Week 2: Day 4

1-1/4 front squats: Work up to max double (2RM) with small jumps
185, 195, 200, 205, 210, 215, 220, 225

3 press + 2 push press + 1 jerk: Work up to max (1RM) with small jumps
115, 120, 125, 130, 135 (2 press, 2 PP, 2 jerks)  (should have started at a lower weight)

USSF Nebraska State Powerlifting Championship

Here are my final scores, in kilograms. I PR'd on squat at 303# and dead lift at 264#. There was not a women's division, only an overall winner.  I was disappointed with that.

The points are based on the Wilks formula.  This coefficient is used to normalize weight classes, weights lifted, and gender so all can be compared to each other, and an overall winner chosen.  Here is a good online calculator if you are curious what your score is:  Wilks calculator.

Diet ugh

Its a carb cycle. I've been hitting the carb target most days but I'm way over the fat grams and under on protein.  Does this mean I have to start eating chicken breast and whey protein?!  Ick!

Week 2: Day 3

Hang clean + 3 front squats + jerk work up to max with small jumps - I started with 85, then 105, 125, 145, 155, 165, 175, 185, and finished with 190 for a max.  I should stop muscling the jerk, and lock out faster dammit.

8 x 10 rack pulls at knee level w/ 115% of deadlift 1RM (straps) - I tried this at 415# and couldn't budge it. Reduced weight to 100% of 1RM, and did one set, one agonizing rep at a time. 2nd set was 335#, and sets 3-8 were with 325#, much faster pulls.

Week 2: Day 2

Clean & Jerk: 3 x 2 @ 87% - 175#
                      3 x 1 @ 92% - 185#

Press:  3 x 1 @ 92% - 130#

Front Squat:  4 x 2 @ 90% - 215#

Clean high pull:  3 x 3 @ 130% - 265#

Week 2: Day 1

Hang snatch:  3 x 1 @ 77% - 110#
                     4 x 1 @ 82% - 115#

Push press behind neck: 5 x 3 @ 80% - 115#

Back squats: 3 x 2 @ 92% - 270#

Snatch pulls:  3 x 3 @ 100% - 145#
               

Firebreather's! or, Week 1: Day 5

Three workouts today. First, a 2011 regionals individuals workout:
1k run
30 handstand pushups
1k row

Second, 8 min AMRAP:
3 deadlift 345/225
7 sandbag G2OH 125/75
10 clapping pushups

Third, "Squat 1 ton and run":
4 RFT
Squat 2000# ( I did 140# for 14 reps)
Run 400 m
Time:14:31 - see pics for other results.

Week 1: Day 4

Snatch off low blocks 3RM - 125#

Backsquat 2 x 20 at bodyweight - 175#

4 x 20 DB row (laying on bench) - 2 sets at 30# each arm and 2 sets at 35#

6 x ring pulls to failure - 6, 4, 4, 4, 4, 3

Belt of power

At least, that's what I tell myself.

Week 1: Day 3

Yesterday was a rest day.

The old notebook is pretty messy, so here is the work again: 

Scarecrow snatch pull - find 2RM - 185#

Muscle clean plus push press - find 2RM - 145#

Snatch DL off the blocks, from below the knee - find 5RM - 215#

Press from chin height - 3 x 4 @ 85% - 120#

Goin' old school in the dungeon.

Old gal lifts with lots of protection

Fuck you barbell

See how it mocks me?

Week 1: Day 2

Day 2:
Clean & jerk: 2x3 @ 85% - 175#, 79kg
                      5x1 @ 87% - 180#, 82kg

Push press: (Hold dip for 1 second) 7x3 @ 75% - 140#, 64kg

Front squat: (2 sec pause on bottom) 6x3 @ 88% - 210#, 95kg

Snatch deadlift + shrug at top: 3x5 @ 115% - 160#, 73kg

Week 1: Day 1

Snatch:   5x2 @ 75% = 110#, 50kg
              5x2 @ 80% = 115#, 52kg
         
Snatch push press:  5x3 @ 80%

Backsquat: EMOTM for 20min: 3 reps @ 75% = 220#, 100kg

Clean RDLs: 3x5 @ 120% = 245#, 111kg

I wanted to drop the weight after minute 6 during the backsquats.  But I hadn't failed yet, so I kept at it.  Finished all 20 rounds with 220#, 60 reps!

PR Videos

205# Clean and Jerk from Jun 23, 2013:



and 225# Split Jerk on Aug. 13, 2013: